Public protocols

Prenatal Essentials

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To support a healthy pregnancy please take: Prenatal Essentials (seeking health) Take 2 capsules daily, with a meal OR Basic Prenatal (Thorne) Take 3 capsules daily Prenatal DHA (Nordic Naturals OR Thorne) Take 3 capsules daily If needed: Add Women's Probiotic (Integrative Therapeutics) 1 capsule once daily Optimal Iron (seeking health) Chew 1 tablet daily in the morning before breakfast OR Floradix Take 10 mL (mark on cap) twice daily.

Peri/Menopausal Symptom Support

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Eat an anti-inflammatory, mediterranean style diet : tons of phytonutrient rich fruits and veggies, wild-caught fish rich in omega-3 fats, grass fed meats, some whole grains and legumes, nuts and seeds. Increase your consumption of leafy greens cruciferous vegetables (broccoli, cabbage, Brussel sprouts, cauliflower) to promote detoxification Minimize intake of pro-inflammatory foods such as refined sugar and carbohydrates, trans-fats and processed foods. Balance blood sugar levels by choosing low glycemic foods and eating regular meals with a good balance of protein, healthy fats and high fiber carbohydrates. Swap coffee for green tea or matcha.   Exercise. Engage in regular low-impact and restorative exercise such as yoga and walking.  Aim to get at least 7-9 hours sleep every night. Reduce your stress levels. Stress increases cortisol production and inflammation, which contributes to symptoms. Consider meditation, yoga or deep breathing. Pay attention to things that trigger symptoms and try to avoid alcohol, hot tea, and stress are notorious for causing hot flashes. Dress in layers and keep your bedroom cool at night.  Reduce your exposure to xenoestrogens and toxins in your environment which can disrupt hormone balance and aggravate symptoms. Avoid scented soaps, lotions, and plastics.  SUPPLEMENTS:  Start with metabolic detox UltraClear RENEW and Advaclear by Metagenics for 21 days followed by: - Mitocore, for nutrient support. Take 2 capsules in the morning, may take an additional 2 in the early afternoon if needed for energy support. - ProOmega Take 2 capsules daily - Vitamin D3/K2 (seeking Health) Take 1 capsule daily - Femenescense Pro-helps to boost estrogen and testosterone. Helpful for VMS.

Stress and Anxiety Support

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For anxiety symptoms, please take the follow supplements: - Magnesium Glycinate (Pure Encapsulations) 2-4 caps before bed - Daily Multi (Phytomulti) - 2 caps daily - OR MitoCore (Orthomolecular) - 2 caps 1-2x daily - EFA Essentials (Pure Encapsulations) 2 caps 1-2x daily - HPA Adapt (Integrative Therapeutics) 2 caps in the morning, ideally 30 minutes before food. May increase to 2 caps BID as needed. - Cortisol Manager (ITI) - 2 caps at bedtime as needed for insomnia For acute symptoms of anxiety, choose one: - Anxiety Soother (Herb Pharm)Blend of lavender, passionflower, bacopa, albizia and kava to use as needed for anxiety (not to be used in those with kidney or liver disease or hypertension) - L-theanine (Integrative therapeutics)-Take 1-2 capsules up to three times daily

Sleep Support

Try incorporating a few of the following tips to set yourself up for success as much as possible: Aim to get more exposure to natural sunlight early in the day. Light exposure is thought to be one of the most important aspects of regulating your body’s natural circadian rhythms. Even a 10 min walk around the block in the morning is great! Maintain a regular wake time everyday. Bedtime can vary a little but the time you wake up should stay the same.   Get some form of exercise daily. Ideally zone 2 exercise (ex: brisk walking, biking, or swimming) for at least 30 min daily (but not within 2-3 hrs of bedtime)  Create good boundaries around work and technology use. Avoid things that cause stress or anxiety in the evenings, like watching the news or checking work emails for 1-2 hrs before Keep your bedroom cool, around 65-68 degrees Fahrenheit. Choose 1 of the following supplements for additional sleep support

Vitex

Magnesium for Sleep

Immune Support

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I’m a big believer in food first but we all get sick from time to time and it's not exactly fun! The following are a few herbs and supplements that I like to keep to help decrease the risk for getting sick (and that help you feel a little less miserable when you do)

Healthy Gut

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THE 4 M’S of Gut health -MOVEMENT-daily -MEDITATION-daily -MASTICATION-aka: chew your food! -MEAL SPACING - at least 3 hrs between meals For gut repair: - Glutagenics (Metagenics) - 1 tsp powder in liquid twice daily for 1-3 months - Digestive Bitters - 10-15 minutes before meals, dose as directed, hold briefly then swallow. ( www.urbanmoonshine.com ) or herb pharm - Digestzyme (Designs for Health with betaine Hcl) - 1-2 capsules at the start of meals - MegaSporeBiotic - take 1-2 capsules daily with food or at bedtime - MegaPrebiotic - take 1-2 daily with foodmicrobiom

Everyday Wellness

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The daily supplements I know and love to support you in feeling your best everyday!